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Dmax's pursuit for power & performance

You weld dude. The amount of electrolytes in Gatorade is paltry. I like it, use it, and it's not worthless by any means, but there's a very good chance you're not consuming enough potassium and even sodium. Especially if you're "eating clean" and primarily preparing fresh foods, you need to be salting most of your meals and/or liberal hot sauce. You need over 3g sodium/day minimum at your weight on training days assuming you're sweating at work and while training. And potassium tabs are dirt cheap. I take one preWO and stopped getting post cramps, period.
 
Hyde said:
You weld dude. The amount of electrolytes in Gatorade is paltry. I like it, use it, and it's not worthless by any means, but there's a very good chance you're not consuming enough potassium and even sodium. Especially if you're "eating clean" and primarily preparing fresh foods, you need to be salting most of your meals and/or liberal hot sauce. You need over 3g sodium/day minimum at your weight on training days assuming you're sweating at work and while training. And potassium tabs are dirt cheap. I take one preWO and stopped getting post cramps, period.
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The tabs are minuscule amounts though, right? What's needed for a day?

Hot sauce for the win on salt.
 
Upper
Current weight at 4:30am was 210

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Pulldowns

OHP
Bar x10
65 x10
95 x10
115 x4x10


Speed bench (orange micro mini's)
Bar x10
65 x10
95 x5
135 x10x3 (with fat gripz)
135 x10x3 (regular grip)

DB Incline press
60 x10
65 x5x10

Chest supposed T-bar row
90 x10
135 x10
145 x3x10

Chest press
45 x10 +10 parcels
55 x10
70 x10
90 x2x10 ( all sets with some parcels)

HS dips
180 x4x10

Rear delt flys
170 x10
140 x3x10

Iso cable tricep pushdowns
30 x2x10
Drop set
50 xamrap
30 xamrap
10 xamrap

Cable curls
2 Drop sets
90 xamrap
50 xamrap
20 xamrap

Notes
Great day
Waiting for a training partners so rush through OHP a bit but still felt good my form is improving

Still waiting on him so was already in my working sets when he showed so just kept benching lol
Speed never fell off tried to concentrate on moving fast the concept feels foreign to me almost like how can u move this any faster

Then pump stuff per the norm

That's it thanks for reading
Dmax
 
RegisterJr said:
The tabs are minuscule amounts though, right? What's needed for a day?

Hot sauce for the win on salt.
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The ones I get at Walmart are 595mg potassium gluconate. I'm not a doctor but they make a big difference for me. And before you try to say, but I eat bananas, and spinach, and potatoes w the skins on, consider that if there is a problem something is still off. None of those foods even have 595mg per serving even.

Needs are gonna very, but if you're cramping there's a decent imbalance/deficit somewhere.

Bulk taurine powder is cheap and several grams can be added pre or intra to assist maintenance of cellular hydration, but it's not as useful as potassium I've found unless your cramping is from oral roids that cause their own mineral imbalances/hydration impediments.
 
Avocados are often overlooked for potassium too in case you like those. Back when we were in Florida for baseball id eat 2 avocados for breakfast with my eggs. Then drank g2 the rest if the day. Very rarely got cramps when id do that.

The potassium gluconate tabs i got from walmart have 99mg potassium from 595mg potassium gluconate.
 
I like your description of speed work lol. Just film your sets week to week and see if you're getting faster. I base mine off of Matt Wenning:

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herderdude said:
I like your description of speed work lol. Just film your sets week to week and see if you're getting faster. I base mine off of Matt Wenning:

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I never understood how to translate that style to my comp lift. I also can't stay tight and go that fast. Which probably says something about my bench and why its still in poverty lol. All the guys I know who bench fast stay injury free and bench big.
 
One of the guys I train with swears by speed work and he is fast but does just what u say, sometimes he's too fast and loses his tightness and u can see it but his speed normally pushes him through.

Edit I experience the same he yells faster to me all the time and then I try get loose and **** it up
 
Duramaxhd said:
One of the guys I train with swears by speed work and he is fast but does just what u say, sometimes he's too fast and loses his tightness and u can see it but his speed normally pushes him through.

Edit I experience the same he yells faster to me all the time and then I try get loose and **** it up
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I guess it just comes with time and practice. It is a skill so I'm sure over time we would eventually get there.
 
I think Wenning is an exception when it comes to raw speed benching like that. I know there's others, but I don't see the point. Increasing power (the actual definition of the word) isn't really necessary for powerlifting.

...that said, I bench 340 TnG lol
 
liftandswim said:
I think Wenning is an exception when it comes to raw speed benching like that. I know there's others, but I don't see the point. Increasing power (the actual definition of the word) isn't really necessary for powerlifting.

...that said, I bench 340 TnG lol
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I agree with this for the most part
 
Forgot to mention yesterday while working, I was using a 24" pipe wernch on a 1" galvanized line trying to tighten it when the wrench slipped and I slammed my elbow in a 3/4" valve handle with all my body weight, so every rep was painful on every movement. Man I was pissed, bastard was stiff this morning
 
Man when I was wrenching a good slip like that was the worst. You get good at avoiding it but usually it's when something is cranked on and you've only got one option to attack it. Then it breaks free, then you break lol
 
ME squat & deadlift deload

Current weight at 5am was 207.2

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Random
Shoulder stretching

Squat (monolift/mastodon)
Bar x2x10
150 x5
240 x3
Briefs
330 x3
400 x3
460 x3
Wraps
530 x1
530 x1
530 x2
550 x1

Deadlift
135 x5
225 x5
315 x1
405 x1

Ultra wide camber bar box squat
155 x12x5

SS
Leg press
6 plates 5 xamrap various widths and single leg
Camber bar gm's
155 x5x10

Notes
Good day 550 felt very easy once I got my stance correct all I can say is monkey feet is a must remember

Deadlift
Hit a fast beltless 405 and said screw it didn't feel like wait for everyone to cycle through and honestly 3 more singles isn't going to do jack lol

Box squats hurt Jayson made me go super wide stretch the **** out of my groin

That's it thanks for reading
Dmax
 
Me bench deload
Current weight at 5am was 209

Caloric intake 3500

Preworkout-outlift/Nectar/Gatorade
Intra-Nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Lots of right shoulder stretching

Bench
Bar x3x10
95 x10
135 x5
185 x3
225 x1
245 x1
245 x1
245 x1
245 x1
260 x1

Floor press
135 x2x10
185 x3x10

Incline press
135 x3x10
135 x2x10 (reverse grip)

62# Kettlebell DB rows +50# in chains strict J pattern
5 x10

Banded tricep pushdowns
Orange+greens
3 x10

Curls+side raises

Micro mini pull-a-parts

100# sit-ups
4 x10

Notes
Awsome deload day bench was on fire fastest and best reps in a while tightness was at an all time high as well great leg drive everything was clicking wanted to go up but I stuck to the deload I needed it

More BB stuff per the usual

I had brain roll and smash the crap out of my right scapula feels a but looser

Monday starts night shift for me 7pm to 730 am 12's for an undetermined number of nights going to try get in after work Tuesday and Wednesday we'll see

That's it thanks for reading
Dmax
 
All I've ever read on dieting supports the notion that in a well-structured cut a cheat meal will typically rev metabolism and actually induce renewed weight loss after minor bloat subsides. I'll let you know if I ever cut
 
Almost 24 hrs of bed time and only getting up for bcaa's and water now it's time to get ready for work then gym after woot
 
Lower deload
Current weight at 4 pm yesterday was 206

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Work

Squat (beltless)
Bar x2x10
65 x10
135 x10
185 x5
225 x5
275 x5
315 x3
365 x1
405 x1
440 x1
Wide stance
225 x4x10
225 x12

Snatched grip SLDL (hook grip)
205 x5x10

Standing calf raises (holds at the top)
150 x10
200 x10
300 x10
400 x3x10

Leg curls
3 xamrap top set at 160#

Leg extensions
3 xamrap (top set of 200#)

Leg press machine
5 sets of amrap various widths and heights each set

Lying Pallof press ( each side)
70 x2x5 long holds
80 x5
100 x1


Notes
Long night at work had no desire to be in that rack but somehow pulled out a 5# beltless pr felt fast too but heavy. Drop down to do some hip building sweating my ass off the whole time.

Didn't feel like conventional deadlift so went with my not so favorite variant lol

Then more fluff and pump

Not bad for not wanting to be there

Bench in the am

That's it thanks for reading
Dmax
 
Upper
Current weight at 4 pm was 208
Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/ 3 grams leucine/5 grams creatine

Warm-up
Pulldowns

Speed bench
Bar x10
95 x10
135 x5
Doubled up green bands
Bar x3
95 x3
135 x3
155 x8x3 (160 at top)
Reactive slingshot with bands
155 x12

OHP
Bar x10
65 x10
95 x4x10 (5 behind 5 in front each set )

Close grip cable row
130 x10
180 x4x10

Incline Banded press
Mini x10
Green x10
Orange x10
Gray x3x10

Ss
Hs Machine dip
180 x2x20 switch grips at 10 same for all
200 x20
220 x20

Machine curls
75 x4x10

Cable Flys
40 x10
50 x10
65 x10
70 x2x10

HS shoulder raise
25 x3x10 with partials

Note
The Reactive slingshot makes it blatantly obvious that I'm weak in the bottom need to address that now..


That's it thanks for reading
Dmax
 
Nice pressing DMax.
 
Dmax's pursuit for power & performance

capo180 said:
I rarely sleep for more than 6. Especially during the work week.
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I'm there with you if I get up to train. It's not so bad. Anything less is no Bueno.
 
Enjoy the 'down time'
 
It does look fun. You'd need quite a bit of time to get in all 3 lifts with proper warmup and mobility.
 
[Q UOTE=Duramaxhd;5107187]Anyone get tight obliques?[/QUOTE]

Idk if I have tight obliques but sometimes I'll wake up and it feels like I've strained my oblique then I'll get up and walk around and it goes completely away
 
Sean1332 said:
Just asked when I updated my log and didn't see you did on here already.

I think I'm too pûssy to do that template lol It looks like a change though
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I tried something similar. It is a change. Things to keep in mind are

Time to do it
How mich volume you already do compared to what's programmed here. To much to fast and you won't recover.

And any nagging injuries and how they would be effected by the frequency etc.
 
Volume isn't a problem for me and I have no real injuries to speak of but time is a problem lately. My current setup is similar
 
Duramaxhd said:
Volume isn't a problem for me and I have no real injuries to speak of but time is a problem lately. My current setup is similar
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All I will say is volume on the big three is a different world from volume with assistance work. At least for me it is. Not even close to the same ballpark.
 
I have a problem with neither main or assistance... IDK I'm in a current funk atm after this weekend just feel like I've had enough
 
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